Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Thursday is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening this Thursday, October 24th! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!
Member Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.
Warm-up
3 Minutes Rowing
2 Minutes of complex:
1 Hang Muscle Clean
2 Front Squats
3 Strict Press
1 Minute Pull Up Hang*
*ADV- chin over bar hang
Mobility
Quad Rolling
Strength
E2MOM14
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk
WOD
4 Minutes of Rowing
4 minutes of Clean and Jerks 135|95
4 minutes of Burpee Pull-ups
Score=total number of reps/calories
Level 2- 115|75
Level 1- 95|65
Extra Work
5 Rope Climbs
50 Ring Dips
50 GHDs
50 Pistols
5 Rope Climbs
ADV – Legless
Bootcamp/Conditioning (6:30AM in Southie Green/4:45 in Southie Orange)
Tabata Stations 20s Work:10s Rest x8
Rest 1 Minute after each round
1. Row
2. Burpee
3. Bike
4. Double Unders
5. Ski Erg/air runner for bootcamp
6. Below are the goal reps for greater than or equal to each prospective level:
Score= sum of the lowest number of reps for each movement